Medicine Ball Sit Up Slam

Muscles worked

Setup

1. Sit on the floor facing a sturdy wall with your knees bent and feet flat, positioned about 3-5 feet away.
2. Hold the medicine ball with both hands at chest height.
3. Lie back slowly until your shoulder blades touch the floor, extending the ball overhead behind you so it lightly touches the ground.

How to do it

1. Perform an explosive sit-up by swinging the ball forward and driving your torso upward while exhaling forcefully.
2. As you reach the peak of the sit-up, throw the ball as hard as possible against the wall at chest height.
3. Catch the ball on the rebound and immediately begin a controlled descent back to the starting position while inhaling.
4. Maintain a fluid, continuous tempo, using the momentum of the catch to transition into the next repetition.

Form checklist

• Keep your feet anchored to the floor throughout the entire range of motion.
• Avoid excessive rounding of the lower back; initiate the sit-up with your core, not your neck.
• Ensure the throw comes from the chest and lats rather than just the wrists.
• Maintain control during the eccentric (lowering) phase to protect the spine.

Pro tips

• Think of your torso as a whip; the power should start in the lower abs and travel through the lats into the ball.
• To maximize lat engagement, focus on 'pulling' the ball from the overhead position into the throw as fast as possible.

Make it harder

• Increase the distance from the wall to require more explosive power and a higher release angle.
• Use a heavier 'dead' ball (non-bouncing) to force you to pick it up from the floor at the top of every rep, increasing the work for the lower back and glutes.

Frequently asked

What muscles does the medicine ball sit up slam work?

The medicine ball sit up slam primarily targets the abs, lats, obliques, and pectorals, and also works the serratus anterior as secondary muscles.

What equipment do you need for the medicine ball sit up slam?

The medicine ball sit up slam uses medicine ball.

Is the medicine ball sit up slam good for beginners?

The medicine ball sit up slam is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Behind The Head Ball SlamIntermediate · abs, calves, lats, obliques, and pectorals
• Dumbbell Plank Pass ThroughIntermediate · abs, lats, obliques, pectorals, and trapezius
• Front Plank With Arm And Leg LiftIntermediate · abs, lats, obliques, and pectorals
• Full PlancheAdvanced · abs, lats, obliques, pectorals, and triceps